Snacking is often seen as a harmless way to curb hunger between meals. Many of us reach for a handful of nuts, a piece of fruit, or even a protein bar thinking it’s a healthy choice. But did you know that the time of day you snack can be just as important as what you eat?
According to Professor Sarah Berry, a leading expert in nutritional sciences at King’s College London and chief scientist at ZOE, late-night snacking poses serious health risks—even if the food is considered healthy.
Why Late-Night Snacking Is Risky
Professor Berry highlights that around 30% of people snack after 9 PM, a habit that can lead to unfavourable health outcomes. Research shows that eating late at night is linked to:
Adiposity (belly fat accumulation) – Late-night snacks are more likely to be stored as fat, particularly around the abdominal area. Higher inflammation levels – Nighttime eating disrupts the body’s natural repair processes, contributing to chronic inflammation. Poor lipid and cholesterol levels – Metabolism slows in the evening, making it harder for the body to process fats efficiently.
Healthy Snacks Are Not an Exception
Surprisingly, even so-called “healthy snacks” aren’t safe when consumed late at night. Professor Berry explains that the body’s ability to metabolise food changes depending on the time of day, meaning late-night eating can still have a negative effect regardless of what is eaten.
The Role of Chrono Nutrition
A growing field known as chrono nutrition focuses on the timing of meals and its impact on metabolism. Every cell in the body follows a natural rhythm, often referred to as the body clock. Eating in sync with this clock helps optimise digestion, energy use, and nutrient absorption.
When we eat outside of these natural cycles—like late at night—the body processes food differently, leading to potential long-term health issues.
When Is the Best Time to Snack?
Mid-morning or afternoon – Ideal times to curb hunger without disrupting metabolism. Evening snacks – Should be light and consumed at least two to three hours before bedtime. After 9 PM – Best to avoid completely for optimal metabolic health.
Late-night snacking may seem harmless, but research shows it could quietly contribute to weight gain, poor cholesterol levels, and higher inflammation. While healthy eating is important, eating at the right time is equally critical for maintaining long-term health.